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TIP: 4 Things you can do early in the morning to be fitter all day

Even before you arrive at work you are convinced: this is going to be the worst day of the year. However much you have a tendency to blame any passerby that gets in your way at the station: the fault is probably with yourself. These are the things that you possibly do wrong. 7 Ways to influence your energy intake.

1. Do not wake up in a dark hole

You roll out of bed towards the shower, throw in your coffee and do not see any daylight until lunch. This while the sunlight in the morning is important, discovered the Northwestern University's Feinberg School of Medicine. People who only received the first rays of sunlight after noon generally had a higher BMI than those who greeted the morning sun. Try to get about 20 to 30 minutes of sunlight in the morning. This resets your biological clock, which provides more energy, a better regulated appetite and healthy metabolism. Open the curtains immediately after you get up and let some light come in while you prepare for your work. Do you have some time left, useful than your coffee or breakfast outside or near a window. The curtains must be opened as soon as possible. And if it's still dark outside: Turn on those lights!

If you drink enough water in the morning, you will feel sharper and more energetic the rest of the day. Not only that: you can also improve your strength and stamina, which of course comes in handy during your training sessions. Drink about half a liter of water the first hour of the day, then you know for sure that it is right. Calculate how much water you should drink.

3. Breakfast good

Once you get up, you should build a healthy meal for yourself (see the next tip). A breakfast that gives your brain the energy to function properly for the rest of the day, the researchers say. So start your day with proteins and carbohydrates. When you go to work without breakfast, you feel dull the rest of the day, according to new British research.

4. Do not get annoyed

Swedish researchers discovered that you can easily turn your day off when you get annoyed in traffic or on the train. The daily trip to your work is important because it is your preparation for your working day and that moment is between private and work. So try to make it more fun for yourself: read a newspaper in the train or listen to music in your car.

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